04:25

SOS: 4-7-8 Breathing Technique

by Samantha Linden, DBA, M.ED.

Rated
4.4
Type
guided
Activity
Meditation
Suitable for
Everyone
Plays
131

The 4-7-8 breathing technique involves taking a deep breath in for 4 counts, holding for 7 counts, and exhaling for 8 counts. This helps to calm the mind, relax the body, and promote inner peace. Practicing this technique can bring a sense of calm, quiet the mind, release tension, and bring a greater sense of presence and connection during high-stress situations and during anxiety. Music: "A Gentle Song" composed by Music Of Wisdom.

BreathingStressAnxietyRelaxationInner PeaceCalmPresenceConnection4 7 BreathingAnxiety ReductionBreath ControlPortable PracticesTechniques

Transcript

Hi everyone,

This is Samantha.

We're going to be going over a really simple breath today called the 4-7-8 breath.

I really love this technique.

It's very simple.

You can take it anywhere with you.

So if you're ever stressed,

Have anxiety,

And you might be facing it during work,

Or if you're traveling,

You can just jump right into this and feel calm really quickly.

So to get started,

All you want to be doing is inhaling quietly through your nose,

And then exhaling through your mouth.

So to do this,

Take the tip of your tongue,

Place it behind your teeth at the top of your mouth.

We're gonna breathe in for four counts,

And then we're gonna hold for seven counts,

And then breathe out for eight counts.

And we're gonna do this for a total of four times.

So again,

Breathe in for four,

Hold for seven,

And out for eight.

So let's go ahead and get started.

So close your mouth and inhale quietly through your nose.

One,

Two,

Three,

Three,

And four.

And now hold your breath.

One,

Two,

Three,

Four,

Five,

Six,

And seven.

And now exhale through your mouth.

One,

Two,

Three,

Four,

Five,

Six,

Seven,

And eight.

And now a second time.

Close your mouth and breathe through your nose again.

One,

Two,

Three,

And four.

Hold for seven.

One,

Two,

Three,

Four,

Five,

Six,

And seven.

Now breathe out through your mouth.

One,

Two,

Three,

Four,

Five,

Six,

Seven,

And eight.

Now a third time.

Close your mouth and through your nose.

One,

Two,

Three,

Four,

And hold for seven.

One,

Two,

Three,

Four,

Five,

Six,

Seven.

Now out through your mouth.

One,

Two,

Three,

Four,

Five,

Six,

Seven,

And eight.

And now a last time.

Go ahead and close your mouth and in for four.

One,

Two,

Three,

And four.

And hold your breath for seven.

One,

Two,

Three,

Four,

Five,

Six,

And seven.

And now out through your mouth.

One,

Two,

Three,

Four,

Five,

Six,

Seven,

And eight.

Now I just ask you to sit for a moment.

Breathe normally.

And that is all.

That's two to the four,

Seven,

And eight breath.

Take care and breathe well.

Meet your Teacher

Samantha Linden, DBA, M.ED.Boston, MA, USA

4.4 (15)

Recent Reviews

Olivia

May 2, 2024

I like how you said “you can take it anywhere with you” ☺️I’ve got a paralysed diaphragm so I couldn’t hold my breath that long but I did a mini version. Thank you, wonderful practice

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© 2026 Samantha Linden, DBA, M.ED.. All rights reserved. All copyright in this work remains with the original creator. No part of this material may be reproduced, distributed, or transmitted in any form or by any means, without the prior written permission of the copyright owner.

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